Comparing Nutrients in 7 ounces Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	25.3% 734kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 178g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	141% 102g	1.7% 1.23g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	8.57% 6.2g	0.66% 0.48g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 16.4g	% 0.46g	g per day for Men 19-50 years
Sucrose	% 70.3g	% 0.3g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	20.4% 11.5g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	122% 1101μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.45mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	312% 50mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	316% 4.1mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	368% 1470μg	35.2% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	552% 13.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	61% 54.8mg	81.6% 73.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	50% 300IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.7% 0.85mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	2.2% 22mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	65.3% 0.59mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	196% 15.7mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	32.8% 0.75mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	63% 441mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.15% 5.48g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS versus 7 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Cooked Broccoli Raab:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.4 times more Vitamin A, 10.3 times more Vitamin B1, 15.5 times more Vitamin B2, 12.5 times more Vitamin B3, 9.4 times more Vitamin B6, 10.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 1.4 times more Vitamin B5, 1.3 times more Vitamin C, 5.9 times more Vitamin E and 232.7 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K
• 7 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Cooked Broccoli Raab:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 3.9 times more Copper, 6.2 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 2.7 times more Phosphorus, 20.9 times more Selenium, 3.6 times more Sodium and 13.5 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 10.7 times more Calcium, 1.7 times more Potassium and 33.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 14.8 times more Energy, 28.8 times more Carbohydrate, 82.8 times more Sugars, 13 times more Fructose and 1.5 times more Protein than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 10.1 times more Omega 3 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Cooked Broccoli Raab offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.